A Healthy Sandwich

In this article I’ll show you a healthy sandwich that will help you in your weight loss goals. Meals like this have helped me lose a dramatic amount of weight. I went from 248 lbs to 167lbs in 5 months and I did that by eating more. If you want to see more about my diet check out this You on a Diet.

Now on with the sandwich. It is full of foods that are both low in calories and foods that make you feel full. Here are the ingredients in my healthy sandwich.

Ingredients and Nutrition Info

	Cal	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Raw Red Onion – Red Onion Slice, 1 Large Slice	5	2g	0g	0g	0mg	0mg	2g	1g
Tomatoes – 1 slice, medium (1/4″ thick)	4	1g	0g	0g	0mg	1mg	1g	0g
Mushrooms – Raw, 2 cup, pieces or slices	31	5g	0g	4g	0mg	6mg	3g	2g
Peppers – Jalapeno, raw, 0.25 cup, sliced	7	1g	0g	0g	0mg	0mg	1g	1g
Pepper – Banana, raw, 0.5 cup	17	3g	0g	1g	0mg	8mg	1g	2g
Fresh Natural Salsa – Salsa, 8 tablespoon	80	16g	0g	0g	0mg	0mg	0g	0g
Schwan’s – French Baguette Bread, Insides Removed	130	25g	0g	5g	0mg	330mg	1g	1g
Grey Poupon – Mustard – Dijon, 3 tsp	15	0g	0g	0g	0mg	360mg	0g	0g

Steps to Make a Healthy Sandwich

• Chop up the mushrooms, onions and peppers
• Spray a pan with a short spray of Pam cooking spray
• Cook veggies on high for 12 min.
• Cook Baguette in oven at 400 for 10 min.
• Mix salsa in the veggies
• Tear the insides out of the bread just leaving a shell
• Fill the bread with the veggies
• Place back in the oven for 2 min.
• Remove and add tomatoes and mustard

Why is this Good for You

• The sandwich is huge and filling
• Only 289 calories
• No Fat
• No Cholesterol
• 7 Grams of Fiber
• The sodium is a little high but manageable

What Did I Eat for the Rest of the Day

I get emails all of the time asking for meal plans, so I list here the rest of the things I ate for breakfast and lunch.

Breakfast
Egg Beaters – Egg Beaters, 0.5 cup	60	2g	0g	12g	0mg	230mg	0g	0g
Peppers – Jalapeno, raw, 1 pepper	4	1g	0g	0g	0mg	0mg	0g	0g
Eggo – Nutrigrain Low-Fat Waffles, 0.5 Waffles	35	7g	1g	1g	0mg	98mg	1g	1g
Cary’s – Syrup – Sugar Free, 1 ounce	30	12g	0g	0g	0mg	115mg	0g	0g
Lunch
Kellog’s All-Bran – Bran Buds, 1 cup	210	72g	3g	6g	0mg	601mg	24g	39g
Generic – Milk – Fat Free Skim Milk, 0.75 cup	68	10g	0g	6g	4mg	98mg	9g	0g
Ezekial 4:9 – Sprouted Grain English Muffins, 1 Muffin	160	30g	1g	8g	0mg	160mg	0g	6g
Blackberries – Raw, 0.63 cup	39	9g	0g	1g	0mg	1mg	4g	5g

I hope this helps you meet your dieting goals. You don’t have to starve yourself or even exercise. You just need to find healthy low calorie, low fat alternatives for all the foods you love to eat.

If you have any questions or comments leave them below. Till next time

Think Tank